Prevent and treat your cold

There are ways to reduce the chance you’ll get a cold, and to make you feel better should you catch one. Take the following steps to prevent catching a cold:

– Take vitamin d. Cold prevention begins with boosting your immune system. Take 2,000 to 4,000 milligrams of vitamin D daily, says Jean-Yves Dionne, a Montreal-based pharmacist and alternative medicine consultant. Most Canadians are deficient in vitamin D, he says, and without it, the body goes into inflammatory mode.

“Vitamin D is available mainly through exposure to the sun,” Dionne says. “And the body’s maximum concentration is at the end of September. We run out by early December, which is the onset of cold and flu season.”

– Eat healthy. One of your best defences against colds is to stay hydrated and eat a healthy, balanced diet. That means protein, which feeds the immune system, along with whole grains, fruits and vegetables.

“Avoid refined sugars,” says Christine Craig, a naturopathic doctor in Kelowna, B.C. “They slow down the immune system for up to 24 hours.”

Colds are the body’s way of cleansing itself of toxins that build up in our systems, says Craig: “Foods that are high in sugar; dairy, which is mucus-producing; and alcohol contribute to [toxin buildup]. Which is why we’re especially susceptible at Christmastime.”

– Wash your hands. This is still the single best way to stop the spread of colds. Most infectious diseases are spread by touch. Wash your hands thoroughly – scrubbing with soap and water for at least 15 seconds.

There’s still no cure for the common cold. But should you catch one, try these tips to shorten it or reduce its severity:

– Rest. Stress and fatigue, Dionne says, can make you more susceptible to colds. “When you feel yourself coming down with a cold,” he says, “get plenty of rest. It helps your immune system to focus on fighting the virus and can cut recovery time in half.”

And stay home from work, he adds. You won’t get any medals for showing up sick and running the risk of infecting others.

– Echinacea. This herbal remedy can reduce both the intensity and duration of a cold by about 50%, Dionne says, if taken at the outset. “It’s important to take a good brand, though,” he says. “Don’t waste money on cheap products.”

– Garlic. Garlic has proven antibiotic properties, Dionne says, but you need to eat two to four cloves to experience the benefits. Cooked garlic is less effective than raw, but garlic supplements also work – and they smell a lot better.

– Ginger. Ginger is a mild analgesic and anti-inflammatory, so it could ease your aches and pains somewhat. According to Chinese medicine, ginger increases body heat, which helps to fight the cold virus.

– Chicken soup. It’s a cliché, but the Mayo Clinic says that chicken soup acts as an anti-inflammatory by inhibiting the movement of neutrophils – immune-system cells that are part of the body’s inflammatory response. Chicken soup also speeds up the movement of mucus, possibly helping to relieve congestion and limiting the amount of time that viruses are in contact with the lining of your nose. And soup tastes good.

– A lemon cocktail. Try a cup of hot water with honey and lemon juice. One variation is a combination of ginger root and cayenne pepper simmered in water, strained and combined with lemon juice and honey to taste. Says Craig: “You get lots of vitamin C from the cayenne, lemon ‘alkalines’ the body, ginger root stimulates digestion and honey is a natural antibacterial for the throat.” Drink up.

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